Everyone’s nutritional requirements are different depending on their goals and daily activities, but this list of 25 of the best pre and post workout snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger pangs, fuel your workouts, and aid in muscle recovery. Continue reading for the list!
Pre- Workout Snacks
1. One or two hard boiled eggs with one slice of whole wheat toast
2. 1/2 cup cottage cheese with 1/2 cup fruit, such as pineapple
3. One medium green apple with 2 tbsp natural peanut butter
4. Energy gel- only if you’ve got a seriously long run/workout ahead!
5. 1/2 cup nonfat Greek yogurt with 1/2 cup berries
6. 1 cup variety of fruit
7. 1 cup salad greens, one hard-boiled egg and a drizzle of EVOO or vinegar
8. 2-4 ounces turkey with 1/4 avocado
9. Two whole eggs and 1/2 cooked oatmeal
10. 2-4 ounces of chicken breast with 1/2 cup brown rice
Post- Workout Snacks
11. Chunky Monkey Shakeology: 1 medium banana, 1 tablespoon peanut butter, 1 scoop Chocolate Shakeology and 1 cup low-fat milk blended with ice.
12. Brown rice cake topped with 2 tbsp peanut butter
13. 1 cup low-fat chocolate milk
14. One medium green apple with one stick light string cheese
15. Whole wheat pita topped with 2 tbsp hummus
16. Half a whole wheat bagel topped with two egg whites
17. 1 banana and 1 cup low-fat milk
18. 1 scoop Whey protein, or protein of your choice, mixed with 1 cup low-fat milk or water
19. 2-3 eggs scrambled with veggies
20. One serving high-fiber cereal with low-fat milk
21. Cottage cheese with one slice whole wheat toast
22. Greek yogurt with 1/4 cup granola
23. 4 ounces tuna with one slice whole wheat toast
24. 1/2 cup shelled edamame
25. 15 baby carrots with 2 tbsp hummus
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After hearing hundreds of people tell me that it was too expensive to eat healthy, I became on a MISSION to help show how it can be done on a budget! Get your FREE copy now!
Original article and pictures take whitneydelong.com site
Go Technical Beat Boredom Don't Stretch Before Set a Goal Add Strength Training Aim For Midfoot Stay Alert Take Shorter Strides Find a Buddy Original article and pictures take media1.popsugar-assets.com site
17 Stretches You Need for When Your Body Can't Even
Sometimes your body just can't catch a break. So get some sweet relief with these stretches from Cassey Ho, YouTube fitness star and founder of 24-Hour Fitness's Popilates fitness class.
After Spending a Million Hours at Your Computer
Your wrists and chest are tight AF, but these stretches can help:
Cassey is wearing Sports Bra, MICHI, $85; Jacket, MICHI, $235; Leggings, MICHI, $125; and Sneakers, UNDER ARMOUR, $80.
1. Wrist Twist
Extend both arms out in front of you and make fists with your hands. Rotate your fists in toward each other and continue for as long as you'd like. Then switch directions.
2. Chest Opener
Stand up straight and open your arms out to the sides. Turn your palms to face forward and press them back. Then turn your palms to face backward and repeat. Continue to alternate.
3. Forearm Stretch
Extend both arms out in front of you and turn your left fingertips down with the palm facing away from you. With your right hand, grab the left fingertips and pull them toward your body. Turn your left palm to face the body, then repeat. Repeat the stretch on the opposite side.
Your neck and back are seriously hurting. Iron out the kinks with these stretches:
4. Neck Tilt
Stand up straight and reach your left hand overhead, placing the palm on the right side of the head. Gently pull your head to the left shoulder and hold. Switch sides and repeat.
5. Twisted Triangle
Take a wide stance with feet turned slightly outward and your knees locked. Extend both arms straight out to the sides. Bend from the waist to touch you right fingertips to your right toes. Hold as long as you'd like, then bend to the opposite side.
6. Cat Cow
Get on all fours with your knees under your hips and your wrists under your shoulders. Arch your back, and let your head drop as you tuck your tailbone under (cat). Then let your belly drop and stick your tailbone out as you open your chest and bring your gaze upward (cow). Continue to alternate between cat and cow at your own pace.
Your hips are tight, and your legs and butt are asleep. Get the blood flowing with these stretches:
7. Pigeon
Take a low lunge with your right foot forward, and place both palms on the ground framing your foot. Drop the back knee to the floor. Sweep your right foot through the legs and place the outside of the right calf against the floor, keeping the calf parallel to your hips and hips square to the ground.
8. Long Lunges
Take a large step forward with your right foot and bend only your right knee to come into a low lunge, placing your left palm on the ground for support. Keeping your right knee behind your right toes, gently bend the left knee, hold, then straighten the left leg. Continue to bend and straighten the back leg slowly for as long as you'd like, then switch legs.
9. Hip Opener
Get into a plank position and pike your hips up into downward facing dog position. Keeping your hips square to the ground, bend right knee and stretch your right heel overhead toward your right left shoulder. Hold, then repeat on the opposite side.
After Dancing in Heels All Night
Your calves and hamstrings are killing you.
10. Figure-4 Glutes Stretch
Lie on your back with your arms along your sides, your knees bent, and the soles of your feet on the floor near your butt. Place your left ankle over your right leg, just below the knee. With both hands, grasp your right thigh and bend your elbows to gently pull your right knee in toward your chest. (You should feel it in your left hip.) Repeat on the opposite side.
11. Calf Reach
Lie on your back with your legs outstretched. Keeping them as straight as possible, lift the right leg straight up and point the toe as you reach around your calf with both hands and pull your leg toward your chest. Hold, then switch legs.
12. Calf Stretch
Face a tree (or step or wall) and stand an arms-length away from it. Place your right toes against the trunk with your right heel a few inches from the base. Lock your right knee and bend from the waist, reaching both arms toward the lifted toes. Hold, then repeat on the opposite side.
13. Upward-Facing Dog
Lie face down on a mat with your legs outstretched and tops of your feet pressed against the ground. Place your palms beneath your shoulders and extend the elbows to raise your upper body, lifting your hips off the ground. Lean back to deepen the stretch.
14. Quad Stretch
Stand up straight with knees together and bring your right heel to your butt, using your right hand to grab your right toes. Press the right hip forward to deepen the stretch, keeping your knee pointing downward the whole time. Hold for as long as you'd like, then switch legs.
15. Cross-Body Arm Stretch
Standing up straight, cross your right arm across your chest. Bend your left elbow to bring your left hand toward your shoulder and deepen the stretch in your right triceps. Hold as long as you'd like, then repeat on the opposite side.
16. IT Band Stretch
Lie on your back with your legs outstretched and raise your right leg straight up in the air. Extend your right arm out to the side and place it on the floor as you press your left hand against the outside of your right calf to bring the leg across the body to the left, keeping your left hip grounded. Hold, then repeat on the opposite side.
17. Overhead Triceps Stretch
Bend your left elbow and bring it up beside your head, letting your left hand reach down the back. With your right hand, gently pull the left elbow backward. Hold, then repeat on the opposite side.
Original article and pictures take www.cosmopolitan.com site
17 Stretches Every Man Should Know Photograph by Dylan Coulter - Grooming by Kristan Serafino - Prop Styling by Richie Owings Photograph by Dylan Coulter 1 / 17
Torso Release
Stretches: The arm and torso.
How: Raise your left arm over your head, then bend your elbow so your left hand drops below your head. Place your right hand behind your left elbow and gently pull your left arm over and down. Repeat with opposite arm.
Get more by: Extending your arms out from your sides and doing arm circles in both directions for 20-30 seconds each.
Photograph by Dylan Coulter 2 / 17
Pain Relief: Aching Hamstrings
Stretches: The hamstrings.
How: Standing with your feet two to four feet apart, bend your knees as you lean forward and grab your ankles (or feet). Keeping one hand on each ankle, gently try to straighten your legs.
Get more by: Placing both hands on your left foot, then your right.
Photograph by Dylan Coulter 3 / 17
Pain Relief: Tight Triceps
Stretches: The triceps.
How: Kneel in front of a low, sturdy object (such as a chair), then lean forward and place elbows on top. Tucking your hands behind your head, grab each wrist to help gently bend each arm even further.
Get more by: Pushing the wrist further back or pressing your torso toward the floor.
Photograph by Dylan Coulter 4 / 17
Strained Lower Back Stretch
Stretches: The chest, lower back, and calves.
How: Stand with your left foot forward, feet about three feet apart. Press your fists into your back while pushing your hips forward and raising your chest to the ceiling. Repeat with opposite leg.
Get more by: Planting your back heel.
Photograph by Dylan Coulter 5 / 17
Pain Relief: Pain Between Shoulder Blades
Stretches: The pectoralis minor, which can strain back muscles.
How: Get on all fours alongside a knee-high object. Bend your arm at 90 degrees, and place it on top. Exhale as you gently twist, pressing the shoulder of that arm down toward your opposite hand. Repeat with other arm.
Original article and pictures take www.mensjournal.com site
16-Week Half-Marathon Training Schedule For Beginners
If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross-training, strength-training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.
Frequency: Stretch daily, especially after a tough workout.
Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. As you gain flexibility, you can hold each stretch longer for a deeper stretch. And remember to stretch both sides equally.
Should You Feel Pain: No, stretching should never be painful. If the stretch hurts then you have gone too far. Reduce the range and build up slowly. Ideally, stretch to the point where you can feel a light stretch that you can hold for 15 to 20 seconds without extreme pain.
Remember to Breathe: NEVER hold your breath. Breathing will help you relax and deepen the stretch.
Sit on the ground and extend your right leg straight in front of you. Touch your left foot to your right knee. Bend forward and hold your toes with your right hand to stretch your hamstring.
If you can't touch your toes, then hold your shin. Each time you do this stretch, try to reach a little further. Eventually you will be able to reach your foot. Repeat on the opposite side.
Sit on the floor or a mat. Bend your left leg and keep your right foot flat on the floor. Cross your left leg over the right thigh. Hold this position. Pull both legs toward your torso for a deeper stretch. Repeat on the opposite side.
Hold onto a pole, door, wall or chair for balance, or practice looking at one spot on the floor. Using your left hand, grab your left foot and pull your heel in toward your buttocks. Keep your knees close together during this stretch. Repeat on the opposite side. Sit on the floor with the soles of your feet touching. While holding your toes, lean your upper body forward, bending from the hips. Lie on your back with your knees bent. Hug your shins and slowly pull your knees up to the chest until you feel a gentle stretch in your lower back. Lie on your stomach with hands underneath your shoulders. Gently push your upper body off the ground while keeping your pelvis on the ground. You should feel slight stretching in the front of your stomach. Gently stretch your right arm out and across your body. Using your left arm, tuck the elbow of your right arm in and pull towards your body. Repeat on the opposite side. Lay your hand flat along a door or wall at shoulder height with the right arm straight. Turn to your left side to feel the stretch. Make sure not to lose contact with the wall. Repeat on the opposite side. With your arms overhead, use your left hand to pull your right elbow behind your head. You should feel the stretch in your right triceps. Repeat on the opposite side. Extend both arms out in front of you. Take your left hand to bend your right wrist backwards as far as you can until you feel a stretch in your wrist and forearm. Repeat with the other hand. Put your right foot out straight. Slowly pull the toes backward till you feel a stretch in the calf muscles. If you cannot reach your toes, then use a towel to pull your foot back. Step your right foot out and sink into a semi-lunge position with your hands on your hips. Make sure not to let your right knee hover past your right toe. Repeat on the opposite side. While seated, place your right leg over your left, with your right foot on the ground. Twist your body so that your left elbow makes contact with your right knee. Repeat on the opposite side. Original article and pictures take www.active.com site
15 Stretches You Should Do Every Damn Day 15 Stretches to Do Every Damn Day
You know that moment when you just need to stretch — maybe it’s before getting out of bed in the morning, during a long flight or right after a long run. Think about how your go-to muscle-loosening move makes you feel. Does it make you say “ooh” and “ahh”? Well, that’s exactly what stretching can do for you: Wake up your muscles, relieve tension throughout the body and make you feel oh-so-good.
But the benefits of stretching go even further. “There are many factors that can limit or enhance movement, including prior tissue damage, strength, stability around the joint and, of course, flexibility,” says Lisa Wheeler, vice president of fitness programming for Daily Burn. “That’s where stretching comes in. If the muscles around the joint aren’t flexible, it’s difficult to move efficiently.” In other words, that stiffness can prevent you from doing full range of motion exercises, cause injury and worse, keep you from progressing with your fitness goals.
To help you loosen up the joints used in most daily movements — especially those that get tight from sitting all day — we rounded up 15 lengthening and strengthening stretches to do daily. Wheeler says it’s best to do a dynamic warm-up before a workout and static holds after exercise. Thankfully, you can use most of these stretches for both by either staying in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic). Focus on deep breathing and you’ll probably experience some mental stress relief, too.
15 Stretches to Relieve Tension Now
Photo: Ryan Kelly / Daily Burn 365
1. Downward Dog
A yogi favorite, this pose focuses on hip and shoulder mobility, while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).
How to: Start in plank position with shoulders directly over wrists (a). Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible (b). Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.
Make it dynamic: Continuously move between plank position and downward dog.
Photo: Ryan Kelly / Daily Burn 365
2. Side Oblique Stretch
You’ll lengthen through the side of your body as you stretch your lats, hips and obliques.
How to: Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides.
Make it dynamic: After you reach with one arm, bend that elbow as you pull it down by your side and stand straight. Reach back up and over. Do eight reps, then switch sides.
Photo: Ryan Kelly / Daily Burn 365
3. Crescent Pose
Find length and balance as you engage your abs, hip flexors and chest with this high lunge.
How to: Stand with your feet staggered: one in front and one behind you (a). Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you (b). Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward (c). If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.
Make it dynamic: Bend and straighten your front leg as you lift and lower your arms. Repeat for eight reps, then switch sides.
Photo: Ryan Kelly / Daily Burn 365
4. Child’s Pose
Take it from Daily Burn’s Becca Pace: This stretch is probably one of the most calming postures, and works well for recovery, too. You’ll stretch the low back, lats and shoulders.
How to: Get on all fours on an exercise mat (a). From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.
Make it dynamic: Continuously flow through hands-and-knees position to child’s pose.
Photo: Ryan Kelly / Daily Burn 365
5. Single Leg Stretch
If you’re like most adults, you need a little more flexibility in your hamstrings. Bonus benefit: You’ll also work your core.
How to: Lie on your back and lift legs toward the ceiling (a). Lower one leg toward the floor as you pull the other leg toward your face (b). Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat (c). Keep legs as straight as possible and toes pointed. Hold, then switch sides.
Make it dynamic: Switch legs repeatedly, gently grabbing your calf and pulling it toward you.
Photo: Ryan Kelly / Daily Burn 365
6. Figure 4
This is an ah-mazing stretch for runners, as it alleviates tightness in the glutes and the hard-to-reach piriformis (another muscle in your backside).
How to: Sit on a mat with your legs extended in front of you (a). Place your hands behind you, fingertips facing away from your body. Lift one leg, placing your ankle on your opposite leg, just above the knee. (Keep your feet flexed to protect your knees.) (b). Slowly bend your bottom leg toward you, until you feel a stretch in the outer hip of the other leg (c). Straighten your back, roll your shoulders down and push out your chest. Hold, then switch sides.
Make it dynamic: Continue to bend and straighten your bottom leg.
Photo: Ryan Kelly / Daily Burn 365
7. Cat
Have a stiff back? This pose will encourage blood flow and more mobility in your spine.
How to: Get on your hands and knees on an exercise mat, with wrists in line with shoulders and knees in line with hips (a). Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward (b).
Make it dynamic: Inhale and exhale as you flow through cat and cow (below).
Photo: Ryan Kelly / Daily Burn 365
8. Cow
Counteract the cat pose with cow, which stretches your abs and chest muscles.
How to: Get on your hands and knees on an exercise mat, wrists under shoulders and knees in line with hips (a). Arch your back, look slightly upward and stick your chest out (b).
Make it dynamic: Flow through cow and cat together, exhaling as your back arches and inhaling as it rounds.
Photo: Ryan Kelly / Daily Burn 365
9. Sumo Squat Twist
This pose is great for wringing out tension in your spine, specifically your upper- to mid-back, as well as your shoulders.
How to: Stand with feet wide, toes pointed outward about 45 degrees. Place your hands just above your knees (a). Lean forward as you bend your knees to form right angles (or as close to it as possible) (b). Bring one shoulder toward the floor as you look over your opposite shoulder. Keep your hips aligned and arms as straight as possible as you twist further on each exhale. Hold for eight seconds, then switch sides.
Make it dynamic: Continuously switch the twist from side to side.
Photo: Ryan Kelly / Daily Burn 365
10. Tiny Fencer Stretch
This is Daily Burn 365 trainer Gregg Cook’s favorite stretch and here’s why: It loosens up your lower half, including your inner thighs and hip flexors, while improving ankle mobility.
How to: Kneel with both legs on an exercise mat (a). Step one foot out to the side, knee bent, toes facing out and heel in line with opposite knee. Open arms on a diagonal, pressing your forearm into inner thigh (b). Bend your front knee on the leg that’s turned out, as you press your hips forward, reaching arms as long as possible. Allow the knee to move past the toe, which helps to increase ankle range of motion. Hold for eight seconds, then switch.
Make it dynamic: Rock side to side, increasing range of motion each time.
Photo: Ryan Kelly / Daily Burn 365
11. Half Kneeling Twist
Great for offsetting a day of sitting, this pose stretches your chest muscles, obliques and hips.
How to: Start in a kneeing position (a). Step one foot out to the side, knee bent, toes facing out and heel in line with opposite knee. Place the hand opposite of your front knee on the mat in front of you (b). Twist your upper body as you reach your other arm up toward the ceiling, keeping both elbows straight. Avoid pushing your hip out to the side. Hold for eight seconds, then switch sides.
Make it dynamic: Slowly twist and untwist your upper half.
Photo: Ryan Kelly / Daily Burn 365
12. Crab Reach
You’ll feel like a rock star with this move that sends tension flying — from your hip flexors and obliques to your upper- and mid-back.
How to: Sit with feet flat on the floor, hip-distance apart (a). Place your hands down about six inches behind your hips, fingertips facing away from your body (b). Bring one arm toward your chest, then lift your hips to tabletop and reach that arm over your head (c). Press into your feet. Rotate through your torso to look down at your bottom hand. Hold for eight seconds, then switch sides.
Make it dynamic: Bring your lifted arm up and down, as you also lift and lower your hips.
Photo: Ryan Kelly / Daily Burn 365
13. Lying Hug Stretch
When in doubt, hug it out. It’s the perfect position for relieving tension in your low back.
How to: Lie on your back on an exercise mat (a). Tuck your knees toward your chest and grab your calves, as you roll your head up to meet your knees (b).
Make it dynamic: Roll your legs up and down, keeping knees bent.
Photo: Ryan Kelly / Daily Burn 365
14. Side Lunge Stretch
Give rigid inner thighs some relief with this Anja Garcia-approved pose.
How to: Start standing with feet a little wider than hip-distance, toes pointing slightly outward (a). Bend one knee, as you push your butt back and lean forward slightly. Keep your back straight (b). Touch the floor with your fingertips, if possible. Hold for eight seconds, then switch sides.
Make it dynamic: Continue to switch from side to side.
Photo: Ryan Kelly / Daily Burn 365
15. Pigeon
Cardio kings and queens take note: This pose helps increase mobility in your glutes and hip flexors.
How to: From a downward dog or plank position, lift one leg and place that knee next to the corresponding wrist, shin parallel to the mat. The other leg should stay straight behind you, with your toes resting on the floor (a). Stay upright or if you can, lean forward with a flat back, moving your hands out in front of you to anchor you to the floor (b).
Make it dynamic: To deepen the stretch in your hip, push up and down on your hands and front leg, as you lift and lower your hips just a bit.
Additional reporting by Goldyn Belgarde
Original article and pictures take dailyburn.com site
